10/30/2020 WOD

A. (For warm up) 25 front rack split squats each side 100 seal jacks 25 single arm shoulder press each side 150’ walking lunge 200 bicycle crunches B. (Every minute for 9:00) 0:00-3:00: 5 dbell should

A. (For warm up) 50’ butt kick grab 25 split squats each side 100 jumping jacks 25 single arm Arnold press each side 25/15lb 150’ walking lunge 25/18 cal bike B. (Every minute for 9:00) 0:00-3:00: 5 s

A. (For warm up) 2 rounds: 10 reverse sit ups (slow come down) 10 box dips 10 box step up 100m jog 10 hollow rocks B. (For time) 3 rounds: 12 hang snatches 15 v-ups 6 burpee over & back 3 rounds: 10 d